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April 9, 2018

8
Apr

April 9, 2018

GROUP WARM-UP
2 Rounds of:
:30 Air bike
5 External Obliques opener variation: leg raises
5 Russian Kettlebell swings
5 Goblet squat @ tempo 3 sec down

ODD OBJECT/STRONGMAN
You can start on any of the three circuits shown below. Complete all three sets before moving to another circuit. Rest no more than 2 minutes between sets.

Circuit 1 –
4 sets of:
6 Sandbag squats + 6 sandbag lunges (as heavy as possible)

Circuit 2 –
3 sets of:
100ft Rope pull www.youtube.com/watch?v=0eq9YkdCxTI
8 Dumbbell prone row www.youtube.com/watch?v=z3rwwBTjX4s
5 Landmine rows

Circuit 3 –
4 sets of:
50ft Farmers carry (heavy as possible)
:40 Sandbag hold

MOBILITY
2 sets of:
:30 each side, pigeon stretch
:30 each side, couch stretch
:30 box stretch

HAPPY BIRTHDAY ROBBIE BRACKETT!

Regionals Tickets

For those of you wanting to see some badasses in action, including McKenzie, CrossFit Regionals tickets are now on sale. Our Atlantic super region is made up of the Southeast and the Mid-Atlantic. After the end of the 3-day event, the top 5 men, women and teams will head to the CrossFit Games this summer.

Luckily, our regional is back in West Palm Beach! The dates are June 1-3.

To purchase tickets, CLICK HERE

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